Ready to grow? Then get ready to work. This classic mass-building workout from Leg Workouts for Men will give your body a loud and clear message to add muscle, and if you hustle, you can be out of the gym in an hour. Follow nutritionist Paul Salter's pre-training guidelines from the article, "The Ultimate Guide to Leg Day Nutrition," and definitely don't skip the protein shake afterward.
1
Barbell back squat
Lighten the weight after your first 2 sets.
4 sets, 6-8, 6-8, 8-10, 8-10 reps (rest 1 min. )
2
Leg Press
Perform the first and third sets with your feet high and narrow on the sled to target the glutes and hamstrings. For the second and fourth sets, place your feet slightly lower on the sled to target the quads.
4 sets, 8-10, 8-10, 10-12, 10-12 reps (rest 1 min. )
3
3 sets, 20, 24, 28 reps (alternating, 10, 12, 14 reps per side, rest 1 min.)
4
3 sets, 8, 10, 12 reps (rest 90 sec. )
5
3 sets, 8, 10, 12 reps (rest 90 sec. )
6
4 sets, 12, 12, 20, 20 reps (rest 1 min. )
